"We Are Not Alone" is the ninth mission of The Home Front.
Being trapped with other people can be just as hard as being trapped alone, but Janine is back with a specially curated musical selection and advice on carving out time for yourself.
Exercises[]
Cast[]
Scenes[]
Forged in Adversity
The zombie horde shows no signs of dispersing, so Janine is back in the comms shack for more Ministry approved exercise. Start warming up by stretching, jogging on the spot, or dancing. Sam has made a new playlist by soliciting recommendations from Abel residents, to foster a sense of community. Keep moving to warm up while Janine plays the first song!
Excellent Work!
The continued presence of the horde is causing anxiety, so anything that eases that is welcome, including that song! The situation reminds Janine of the early days of the apocalypse. When people began arriving at Abel, she had thought her biggest concern would be organising them, but it turns out it was having people around all the time. If you're isolated with more people than you're used to, then exercise is a good way of reclaiming time and space for yourself. Bodyweight Squats are the first exercise. Take them slowly, and be careful not to injure yourself. One minute!
Camaraderie
While some people are adjusting to confinement with lots of people, others are finding themselves alone. While Janine admits that might be nice at first, seeing people improves your mood. If you're missing companionship, then remember there are lots of other people all doing this workout with you. The next exercise is Air Punches. 30 seconds with each arm. Then take a break but keep moving during the next song!
Music Break
If you're on Rofflenet, it's an excellent way of keeping in touch with people. If you don't have access, or find opening up to people difficult, try keeping a journal. It can help organising your thoughts as though you're speaking to another person. But sometimes it feels best to clear your mind altogether, like doing the next exercise! Try holding the Plank for a minute, or as long as you can. Time for another music break. Keep dancing, running on the spot, or even more planks if you feel up to them!
Sterling Work
Janine will have to speak with Sam about his editorial process for the songs. Although she supposes it is important for people to be able to express themselves. You could express yourself a bit with the next exercise too - Jumping Jacks! Feel free to use variations to make them easier or harder if you like. One minute of those. Use the music break to keep going, or to return to more gentle movement.
Feel Proud
That last song made Janine smile. Regardless of who you are living with, it's important to learn to enjoy your own company. Focus on the things you like about yourself and don't berate yourself for not being able to do everything. It's important to be kind to yourself and this will help you be more forgiving towards others, which is very important when broadcasting from the messiest comms shack in the UK! Spend the last song cooling down, and thinking about things that you can be proud of.
Transcript[]
JANINE DE LUCA: Hello again, Abel Township runners and any other Abel residents who might be listening. This is Janine De Luca. Since the zombie hordes show no sign of dispersing, I am back in the comms shack to take you through some more Ministry-approved exercises. I suggest warming up with some gentle stretches or by jogging on the spot while I talk. The more theatrical amongst you may prefer to dance.
You might remember that the cassette tape the Ministry provided to accompany our workouts was… repurposed, so Mr. Yao offered to compile a new soundtrack by soliciting requests from Abel residents. He explained that doing so would make this exercise session feel more communal. I had my misgivings, but have since reasoned that even questionable music choices will foster a sense of community, as we must endure them together. Social bonds are often forged in adversity, after all. And now it’s time to find out just how much adversity we must endure as I press play on this tape. Continue your warm up to this first song.
[tape player button clicks]
[tape player button clicks]
JANINE DE LUCA: That last song was rather good. The continued presence of the horde is a source of anxiety, so anything that lifts one’s mood is welcome. It’s especially important to pay attention to one’s state of mind if, like me, you are still not used to being confined. The current situation reminds me of the early days of the apocalypse when we all had to adjust to a new way of life very quickly.
For example, when people began arriving at the farmhouse, I thought the most difficult part would be organizing them, finding ways for everyone to contribute. But no, the hardest thing was having people around all the time. It took me a while to realize it was all right to retreat to my own space if I needed to. If you’ve found yourself isolated with more people than you’re used to, exercise is an effective way of reclaiming time and space for yourself.
That brings us to our first guided exercise, bodyweight squats. Stand with your feet hip-width apart, pointing slightly outwards. Now bend your legs as though you were sitting on an invisible chair, with your back straight, then raise back up again. Good. We will do one minute of those. Take them as slowly as you can and pay attention to your body. Do not squat deeply if doing so is painful. Your physical fitness will not be improved by an injury.
[winds timer] Start now. [timer ticks] That’s very good. Keep your back straight. That’s 15 seconds. You can use a hand to steady yourself against a wall, or if you feel able, keep both hands out in front of you. Excellent form. We’re halfway through. If you need to take a pause after each squat, please do so. Keep it up. Only 15 seconds left. Focus on form, not speed. Carefully lower yourself into as deep a squat as is comfortable. Almost there, runner. [timer rings] And that’s a minute. Excellent work, runners! Continue to keep your heart rate up, either by doing more squats or by dancing to this next song, whatever it turns out to be.
[tape player button clicks]
JANINE DE LUCA: Now while some of you are adjusting to confinement with lots of people, others are finding themselves alone, perhaps for the first time since the apocalypse. Speaking personally, although I was accustomed to being alone before Z-Day, if i had to go back to it… Actually, the peace and quiet would probably be nice at first. I’d get a lot of reading done.
But no, I’ve learned that seeing people every day improves your mood, and I’d miss that. If you’re missing companionship at the moment, then I hope the fact that we are all doing this workout gives you a sense of togetherness. You may also like to feel pride in your accomplishments. You’ve chosen to spend this difficult time doing exercise. This is a good choice. It will improve both your mental and physical health. Well done.
The next exercises are air punches. Either stand with your legs shoulder-width apart and your knees a little bent or stay seated. Now adopt a boxing stance. Curl your hands into fists, then raise them to chin level slightly in front of your face. If you’re standing, take one step forward with your right foot. Now jab your right arm forward, rotating it so your knuckles face upwards and your shoulder swings forward. Be careful not to lock your elbow. Good. Now bring your arm back to the starting position. We’ll do 30 seconds of punches with each arm, or whatever you can manage.
Ready? Go! [timer ticks] That’s very good, runner. Keep it up. Excellent. That’s 15 seconds down. I find it helps to envisage a zombie’s head as a target. That’s practice for when we all get back out in the field, runner. [timer rings] Excellent. Time to switch sides for another 30 seconds of air punches. If you’re standing, step forward with your left foot. Now everyone, start jabbing the air with your left fist. [timer ticks] Well done. Keep it up, runner. 15 seconds to go. Remember not to lock your elbow. That’s it, but don’t push yourself too hard. We need you to look after yourself. [timer rings] Well done, everyone. A fine team effort. Let’s maintain the feeling of camaraderie by punching, dancing, jogging, or catching our breath to this next song.
[tape player button clicks]
JANINE DE LUCA: What earth was that one about? I know I’m quite a literal person, but those lyrics are willfully obscure. Maybe someone’s posted an interpretation on ROFFLEnet. Speaking of ROFFLEnet, if you’re lucky enough to have access, it’s an excellent way of staying in touch with anyone the horde is keeping you away from.
If you don’t have access or… if you don’t find it easy to open up to other people, might I suggest keeping a journal? It encourages you to organize your thoughts as if speaking to another person and reading it back can help put experiences in perspective. That said, sometimes it feels best to clear your mind altogether. The best way of doing that is to focus entirely on what your body is doing.
Here’s an exercise that makes it rather difficult to think of anything else while you’re doing it: the plank. Lie face down on the floor and raise yourself up so you’re supported by your forearms and toes. Your elbows should be directly underneath your shoulders. Now hold yourself parallel to the floor for 60 seconds, or as long as you can.
[timer ticks] That’s excellent, runner. Well done. Keep it up. You’ve held it for 15 seconds. Keep your core engaged so your body forms one straight line from head to heel. Very good. This isn’t easy, so well done. Halfway there. This is a tough exercise, so don’t worry if you need to lower yourself down for a few seconds and adopt the position again. Fantastic, runner. Keep it up. Just 15 seconds to go. Use your glutes and your stomach muscles to keep your body straight. You’re almost there. Keep it going. One straight line from head to heel. [timer rings] Done.
That was one minute, though it might have felt longer. We’re going to take a music break now. Dancing, jogging on the spot, or jumping up and down should all feel rather good after that, or you may perform more planks, if you wish.
[tape player button clicks]
JANINE DE LUCA: Hmm, I’m going to have to talk to Mr. Yao about his editorial process. It’s very public-spirited to leave song nominations open to everyone, but I think we can all agree that Runner Nine’s musical taste is best enjoyed in very small doses. But I suppose people need to express themselves at a time like this. Those of us who express ourselves by maintaining an ordered environment just need to remember that some people are more… flamboyant.
I suppose you could express yourself a bit with the jumping jacks we’re going to do next. I express myself by performing them as efficiently as possible, but there are ways to modify them. I’ll talk you through those in a moment. First, though, the normal variation. Stand with your feet shoulder-width apart and your arms by your sides. Now jump and extend your feet to either side while raising your arms overhead. Jump again to return to starting position. Good. To make these harder, spread your arms and legs and return to center while you’re still in the air. An easier variation is the step jack. From that same starting position, step your right foot out to the side and raise your arms overhead, then step back to center and repeat on the left.
Whichever version you’re doing, your 60 seconds starts now. [timer ticks] Well done, runner. That’s excellent. 15 seconds. Reach your arms as high as you can. Keep it going. Well done. Halfway there, runners. Beautiful work. Well done, I’m very impressed. 15 seconds to go. I must say, I find jumping jacks rather cheering. I think it’s the way you make a star shape with your body. Excellent. This is wonderful work. [timer rings] A sterling effort, runners. If you like, you can keep jumping throughout this next song, or move your body to the music in a way you enjoy.
[tape player button clicks]
JANINE DE LUCA: I must admit that my expectations for the soundtrack were low after the last few songs, but that one made me smile to myself in the comms shack. That reminds me of something I learned long before the apocalypse. Regardless of whether you are living on your own, with loved ones, or with people you might not have chosen to live with, it’s important to learn how to enjoy your own company. Focus on the things you like about yourself. Maybe you’re… very organized, for example.
It’s also important not to berate yourself if you’re not able to accomplish everything you’d like at this strange time, or if… you’re not able to take care of everyone. Being kind to yourself will help you be more forgiving towards others, and I can’t overstate the importance of that. Especially if, like me, you’re broadcasting from the messiest comms shack in the UK and have just dragged your sleeve through a pool of spilled marmite.
It’s time for our last song, so make a conscious effort to enjoy your own company as you stretch or perform some other gentle cool down exercises. Use this time to think about things you’ve done you can feel proud of, starting with completing this workout.
[tape player button clicks]
JANINE DE LUCA: That was a nice song, very rousing. I would like to thank Miss Marsh for the suggestion, and I suppose everyone who submitted a song for this… rather eclectic playlist. I can’t say all of them were to my taste, but an important part of living within a community is being tolerant of each other’s differences.
I’d also like to thank all of you for doing these exercises today. It is not always easy in a situation like the one we find ourselves in to make time for one’s own well-being, but I’m going to draw on my experience of running Abel to tell you that any efforts you make to look after your own physical and mental health benefit the whole community. And just because we aren’t all in the same place at the moment doesn’t mean we aren’t a community. Remember that, Abel runners. Well, I suppose that concludes our mostly Ministry-approved workout. Until next time, runners.
Codex[]
Letter[]
Janine de Luca
To: Runner Five
Runner Five,
I hope this finds you well. I wanted to extend my gratitude for all of your hard work over the recent weeks. Your patience, level-headedness, and discipline in the face of uncertainty and stress is to be commended, and though we might be separated by distance and circumstance, I’m grateful and proud to have you as part of Abel Township’s community.
I also very much appreciate your taking part in these workout sessions. I doubt Mr. Yao has been especially… discreet with his admiration of you, but I can’t deny that your participation in these sessions appears to be a significant draw for the rest of Abel Township’s runners. I suppose there must be a sense of camaraderie, knowing a fellow runner they respect is also participating. Whatever the case may be, I’m glad to have you along.
As they say: Stay safe out there.
Regards,
Janine De Luca, Abel Township.
Supplies[]
The following supplies can be found in this mission.
(List may be incomplete.)
Anti-depressants
Baseball Bat
Board game
Candles
Dress
Flashlight
Football
Laptop
Mobile Phone
Overcoat
Pain Meds
Shirt
Shorts
Sports Bra
Trainers
Umbrella
Underwear
Whisky
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